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Shoulders And Arms

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Incline Bench Press (Smith Machine)
Set 1: 60 kg x 5 
Set 2: 50 kg x 8 
Set 3: 50 kg x 8 

Lat Pulldown (Cable)
Set 1: 80 kg x 12 
Set 2: 75 kg x 12 
Set 3: 70 kg x 10 

Cable Fly Crossovers
Set 1: 24 kg x 8 

Bent Over Row (Barbell)
Set 1: 50 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 10 

Lateral Raise (Dumbbell)
Set 1: 10 kg x 14 
Set 2: 10 kg x 14 
Set 3: 10 kg x 12 

Triceps Pushdown
Set 1: 36 kg x 12 
Set 2: 36 kg x 12 
Set 3: 36 kg x 10 

Bicep Curl (Barbell)
Set 1: 20 kg x 14 
Set 2: 20 kg x 12 
Set 3: 20 kg x 12 

Cable Crunch
Set 1: 40 kg x 12 
Set 2: 44 kg x 12 
Set 3: 47.5 kg x 12 


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Joseph Harrison

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first day back from silly season uppers

upper

coffee

coffee for ian

Shoulders And Arms

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